Part 2
Establish max # strict chin-ups, then use 50% of the reps for each set of the workout.
Establish max # strict dips, the use 50% of the reps for each set of the workout.
Then, 6 Rounds:
50% max chins unbroken, or best effort
50% max dips unbroken, or best effort
rest 60sec
For example, if your max is 10 chins, your sets may end up looking something like this:
5,5,4,4,4,3
Record these numbers in your training journal.
Part 3
Pick your Poison
3 Rounds:
- 1 min AMRAP burpees
- Rest 30 seconds
OR
3 Rounds:
- 1 min AMRAP double unders
- 30 sec AMRAP burpees
Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side
This is the start of a new training cycle. Make sure to log this week’s workouts as they are Benchmarks.
Weekly Warm-up
5mins roll-out/free style
2 Rounds:
1 Lap Bear Crawl
10-15 Split Squats/side [32x0]
10-15 Lateral Split Squats/side [32x0]
10-15 Ring Rows [3021]
10-15 Y’s, hold for 3 sec at the top.
Arm swings + Legs swings
Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1. Work sets at 80%, 85%, 90% 1RM.
*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.
Part 2:
3 rounds for time:
16 Overhead Squats @ 50% 1RM or 60% 5RM
16 Box Jumps
16 Pull ups
Optional Accessory Work:
3 x 10-15 GHD Hip Extensions [30x3] – rest 90sec.
Today it’s fun with the new toys! Sleds and sandbags!
Weekly Warm-up:
5mins roll out/free style movement prep
2 rounds of:
15-30 Jumping Jacks
10-15 Shoulder Pass Throughs
8-12 Overhead Squats
6-12 Push-ups or Ring Dips(slow tempo, not a max set)
6-12 Pull-ups (not a max set)
Strength:
Power Cleans: work up to quick 1RM – then 5 x 3 at 75%, rest 90 sec;
OR
Overhead Squat 3RM
Metcon Team Fun!
Part 1:
Team Sandbag Shuttles – 3 rounds for Time
Sand bag carry for 50m – each team member must complete 3 shuttles. Only one person working at a time.
Part 2:
Team Sled’ing – 4 Rounds for Time
100m Sled Drag + 20 KB Swings
First Team member drags the sled for 100m and then completes 20 Kettlebell Swings. The next team member can start the next sled run as soon as the first member finished their run.
